Relief of Perimenopause Fatigue

If you're in your 40s and waking up during the night sweating because of hot flashes, you're not alone. As estrogen levels drop during perimenopause, the six or more years before menopause, many women's sleep may be disturbed. You can sleep longer and avoid fatigue by going to bed and waking at the same time each day; keeping the bedroom cool, dark and well-ventilated; wearing loose-fitting apparel; and avoiding alcohol before bedtime.

Getting Enough Rest

• While every woman goes through menopause, usually around ages 50 to 52, not everyone has sleep problems during the years leading up to it. But if you do, sleep experts recommend trying several methods to wind down and get enough rest. Your life may depend on it, because the sleep-deprived face many problems, including high blood pressure, stroke, heart attack and diabetes.

  We often read our children to sleep at night but forget to take time for ourselves to relax before bedtime. A nighttime ritual such as a hot bath, a glass of milk, reading, meditating, praying or listening to calming music can help you unwind.

Unplug the TV

• If you're lying awake analyzing what you need to do the next day, make a to-do list well before bedtime. Don't watch the news or other television programs, because the TV stimulates your mind and might keep you awake. Working or playing games on the computer is another no-no.

  Drinking beer, wine or another alcoholic beverage won't work either. Sleep scientists say that alcohol interferes with sleep cycles. While you might fall asleep more quickly, you will go into alcohol withdrawal during the night, waking often and preventing deep sleep.

Avoid Alcohol, Caffeine

• Alcohol also may trigger hot flashes in some women. You should avoid caffeine, nicotine and hot drinks. Be aware that many over-the-counter drugs contain caffeine, including pain relievers, menstrual-relief medicines, diet pills, allergy drugs, cold medicines, vitamins, minerals and herbal products.

  Some experts recommend you stop drinking caffeinated drinks after 3 p.m., but the time depends on when you go to bed and how sensitive you are to caffeine's effects.

More Sleep Tips

• Save your bed as a place for only sleep and sex. Don't argue or pay your bills there because then you'll associate the bed with stress.

  Getting more exercise during the day is a proven stress reliever, but most experts suggest abstaining about three hours before bedtime.

  You also might want to plug in a white-noise machine or a quiet fan.

Ginseng's Benefits

• Ginseng also may relieve your fatigue, but doctors don't usually suggest it because it's like taking estrogen without knowing how much you're getting. Taking ginseng capsules is the best way to keep track of dosage.

  Most ginseng products contain only a trace of ginsenoside, the herb itself. Ginseng should be taken on an empty stomach. Do not eat fruit for up to two hours after taking it. Vitamin C and other vitamin supplements also should be avoided afterward because ginseng doesn't absorb well with acid. Flax seed oil and vitamin E, though, can boost ginseng's effects.

  The herb is a stimulant that can give you jittery, anxious or nervous feelings. People with diabetes, high blood pressure, asthma, fever, emphysema, blood-clotting problems and cardiac arrhythmia shouldn't take it. It may cause higher blood pressure, breast tenderness, insomnia, diarrhea, skin problems and a worse fever.